Behind Neck Lat Pulldown

Instructions

1. 1.Attach a wide grip bar onto the machine. Adjust the seat and knee pad to match your height. Sit down and grab the wide ends of the bar with an overhand grip.
2. 2.Lean forward slightly, push your shoulder blades back and bend your neck forwards a few degrees. Pull on the cable lightly to create some tension. This is your starting position.
3. 3.Perform the movement by pulling the bar towards your traps, focusing on bringing your shoulder blades together and contracting your lat muscles.
4. 4.Touch the bar to your traps, then slowly return to the starting position.
5. 5.Repeat for as many repetitions as required.

Tips

• Keep your torso still and don't cheat by leaning backwards when pulling the weight down. If you have to do this then the weight is probably too heavy.
• If you feel that your biceps are being used more than your back, consider using a false grip on the babr (i.e. don’t wrap your thumbs around the bar).
• When returning to the starting position, return the weight to just above its resting point to keep tension throughout the exercise.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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